Strength

Low Hang Clean & Push Jerk (3+1) - 53 lbs

As Heavy as possible, every 2:00 minutes for 10 minutes (6 sets)

WOD
21-15-9

Back Squats 185/135 *Must be pulled from ground - 63 lbs

Kettlebell Swings 55/35 *American Style

Took 9:04 min to complete

Cash Out
Accumulate as many double unders or double under attempts in 2 minutes as possible

15 rep Wallball 20lbs
7 ball jumping burpees
AMRAP in 15 mins

1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

Push ups. 27 standard, 73 knees
Pull ups red bnd
Jump squats

40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

100 reps
Tiebreaker 7:41
75# snatch - almost had it!!

For Time:

21-15-9 Reps of:

-HSPU (sitting shoulder press - 65lb)
-Ring Dip
-Push up

Used dip station today.

BI: Warm up, progressed thru snatches up to 165

WOD:

Crossfit Games Open WOD 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75/45 pound Snatch, 30 reps
30 Burpees
135/75 pound Snatch, 30 reps
20 Burpees
165/100 pound Snatch, 30 reps
10 burpees
210/120 pound Snatch, as many reps as possible

snatch @ 115 lbs
2.1-2.1-2.1-2.1-2.1

no baz no glory
2 cycles
8 muscle ups (red band)
15 knee raises
7 wide arm pull ups
15 sec front lever tuck
20 tire jumps
10 typewriter pull ups
20 australian pull ups
20 sec L sit
21:50

5 Rounds for time of:
400 Meter Run
50 Kettlebell Swings 45#

17 Min. AMRAP

40 Burpees
30 Snatches, 45#
30 Burpees
30 Snatches, 75#
20 Burpees
30 Snatches, 100#
10 Burpees
Max reps of Snatches 120#

12' AMRAP, 1,1,2,2,3,3 etc.
75% of max deadlift 225
toes to bar